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Watercress and Moong Sprout Chaat with Tomato, Cucumber, Lemon and Roasted Cumin
Recipe

Watercress and Moong Sprout Chaat with Tomato, Cucumber, Lemon and Roasted Cumin

Starter • India

Peppery watercress and steamed moong sprouts are tossed with juicy tomatoes, crunchy cucumber, lemon, roasted cumin and chaat masala for a bright, cholesterol-conscious starter.

Why smarter

Built around legumes and greens for plant protein and fibre, with minimal added oil and no butter, cream or ghee. Lemon, spices and herbs deliver big flavour without relying on saturated fat.

Chef tip

Steam the sprouts briefly so they stay crisp-tender but are easier to digest; cool them completely before mixing to keep the watercress perky.

Soft line

Serve immediately with extra lemon wedges for a fresh, zesty start to the meal.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Moong (mung) bean sprouts, rinsed well 2.000 cups moong sprouts
2 Watercress, tough stems trimmed, leaves roughly chopped 3.000 cups watercress
3 Tomatoes, deseeded and diced 1.000 cup tomatoes
4 Cucumber, diced 1.000 cup cucumber
5 Red onion, finely chopped (optional) 0.500 cup red onion Optional for sharper bite
6 Fresh coriander leaves, chopped 0.500 cup coriander leaves
7 Green chilli, finely chopped (adjust to taste) 1.000 piece green chilli
8 Fresh lemon juice 3.000 tbsp lemon juice Plus wedges to serve
9 Roasted cumin powder (bhuna jeera) 1.500 tsp roasted cumin powder
10 Chaat masala 1.500 tsp chaat masala
11 Black salt (kala namak) or regular salt, to taste 0.500 tsp salt Use less if chaat masala is very salty
12 Red chilli powder (optional) 0.250 tsp red chilli powder
13 Roasted peanuts, coarsely crushed (optional garnish) 2.000 tbsp roasted peanuts Adds crunch and unsaturated fats
14 Extra-virgin olive oil or mustard oil (optional, for shine) 1.000 tsp oil Optional; keep minimal for cholesterol-conscious profile

Method

  1. Steam the moong sprouts for 2–3 minutes until just crisp-tender (or blanch 1 minute). Drain well and cool completely.
  2. In a mixing bowl, combine cooled sprouts, watercress, tomatoes, cucumber, onion (if using), coriander and green chilli.
  3. Add lemon juice, roasted cumin powder, chaat masala, black salt (or salt) and red chilli powder (if using). Toss gently to coat without wilting the greens.
  4. Taste and adjust lemon, salt and spice. If using oil, drizzle 1 tsp and toss once more.
  5. Serve immediately as a starter, topped with crushed roasted peanuts if desired, with lemon wedges on the side.